30/04/2025
A body scan meditation is a simple but powerful mindfulness technique where you focus your attention on different parts of your body, one at a time. It helps you tune into physical sensations, release tension, and become more grounded in the present moment—making it especially helpful for managing anxiety.
1. Find a quiet space
Sit or lie down somewhere calm where you won’t be disturbed for 10–20 minutes.
2. Close your eyes and take a few deep breaths
Inhale deeply through your nose, and exhale slowly through your mouth to settle your mind and body.
3. Start with your feet
Bring your attention to your toes. Notice any sensations—warmth, tingling, tension. Simply observe without judgment.
4. Move slowly upward
Shift your focus from your feet to your ankles, then calves, knees, thighs… all the way up through your torso, chest, hands, arms, neck, and face.
5. Pause at each body part
Spend 15–30 seconds on each area. If you notice tension, try to release it on your exhale.
6. Don’t worry about distractions
It’s normal for your mind to wander. Gently bring your focus back to the body part you were on.
7. End with a full-body awareness
Take a moment to notice your entire body as one, relaxed and grounded in the present.
